Tag Archives: whole foods

What are the symptoms of SIBO?

Small intestinal bacterial overgrowth or SIBO, is just that – when bacteria (or other microorganisms, good or bad) grow out of control in the small bowel. Compared to the large colon, it should be quite low in bacterial count.

Colonization also ends up damaging the specialized cells lining the small intestine – a condition that has been coined leaky gut – or an increase in intestinal permeability, which further impairs the digestive process and can exacerbate nutrient malabsorption.

One of the biggest concerns with SIBO is that it can actually lead to malnourishment, whereby essential nutrients like protein, carbohydrates and fats aren’t properly absorbed. This can then cause a number of vitamin & mineral deficiencies like iron, vitamin B12, calcium as well as in the fat-soluble vitamins — vitamin A, D, E and K. [1]

Wondering why the symptoms sound curiously similar to IBS?

One of the most common conditions associated with SIBO is Irritable Bowel Syndrome. [2]

While they have similar symptoms and are often overlapping conditions, the association between the two still has some unknowns, according to scientists. They remain distinctly different in how they can manifest, how they are diagnosed, as well as how they are treated.

Most holistic health practitioners advise using some variation on the “SIBO diet” for at least 2 weeks – which may include any or all of the following:

Re-populating the gut with good bacteria using probiotics, and then “feed” them with prebiotics such as under-ripe bananas, asparagus and Jerusalum artichoke

stress management – this is key in preventing and managing most, if not ALL health conditions

However, a prescription antibiotic may be needed, at least initially, in more severe cases to get the bacterial overgrowth under control.

By eliminating FODMAPS from your diet for at least 2 weeks, and then transitioning to the GAPS diet or AIP protocol, you can start healing the gut, and can begin to eradicate the microorganisms that are causing havoc in your small intestine.

What are FODMAPs?

These are Fermentable, Oligosaccharides, Disaccharides, Monosaccharides And Polyols.

These are the foods that aren’t fully absorbed by the body and end up fermenting in the gut. This would include ones we would normally consider ‘healthy’ for us – like apples, pears, apricots, cauliflower, barley, garlic & onions.

What is GAPS?

The GAPS, or Gut and Psychology Syndrome diet, was created by Dr. Natasha Campbell- McBride, Neurologist & Neurosurgeon, in response to the dietary needs of her autistic son.

Foods eliminated by the GAPS diet:

What is AIP?

The AIP or Autoimmune Protocol is considered a stricter version of the Paleo diet, which involves the elimination of foods that are considered gut irritants like grains, legumes, eggs, dairy, nightshades, nuts & seeds, and processed foods including industrial seed oils.

It may also be wise to supplement with the following when treating SIBO:

Testing specifically for SIBO can be a bit tricky and it can be difficult to get a definitive diagnosis. So be sure to work with a Functional Medicine Practitioner or Naturopath to effectively test (often with a minimally invasive lactulose hydrogen breath test) and treat this condition, as well as address other underlying gut dysfunctions.

I think we can all agree that there are literally dozens of reasons why our gut health can become compromised. For even more tips on how to have a happier digestive system – READ THIS

That time of year is here, when the cold bite of winter weather finally seems to be behind us, flowers are slowly starting to bloom, the birds & the bees are all atwitter and, oh yah – pollen also starts to fill the air!

If only there were something you could include in your daily diet to help alleviate these symptoms or ward them off altogether…drum roll please!

Eat whole foods instead of relying on allergy medication

Although there are many different OTC medications available to relieve those tell-tale allergy symptoms, sometimes just small tweaks to your diet can also provide you with some much needed relief and even a measure of prevention – more naturally.

Top 7 items that your grocery cart should come in contact with this Spring:

Studies have also shown that getting in at least 500 mg of Vitamin C a day can ease allergy symptoms, and just one cup of raw broccoli packs about 80 mg.

Citrus Fruits

Citrus fruits are considered ‘super allergy fighters’ because they contain higher levels of Vitamin C and bioflavonoids, both of which are natural antihistamines that may reduce allergy symptoms.

Bioflavonoids enhance the health benefits of Vitamin C, including stronger immunity, detoxification, eye and skin and health. This makes citrus fruit a powerhouse in fighting allergies as well as in overall health optimization. Oranges, lemons and grapefruits are rich sources of Vitamin C with naturally occurring citrus bioflavonoids.

However, if considering a supplement – look for a buffered form containing mineral ascorbates as well as bioflavonoids for better absorption.

Apples

Quercetin, a flavonoid found in apples, is believed to help reduce the inflammation associated with allergies. Studies indicate that this component prevents immune cells from releasing histamines, or better known as an allergic response.

Red Grapes

The skin of red grapes is very high in antioxidants and resveratrol — a well-studied anti-inflammatory compound. Eating red grapes will also help protect the cells from oxidative damage that may cause many diseases such as heart disease and high blood pressure.

Be aware that grapes (and apples) are on the EPA’s ‘Dirty Dozen’ list of highest pesticide residues, so buy organic when possible and wash your produce well.

Fatty Fish

Omega-3 fatty acids in seafood have natural anti-inflammatory effects that boost the immune system — in turn, improving your body’s ability to fight off allergies which are basically a sign of excess inflammation.

In fact, anything you can do to reduce inflammation in the body has widespread benefits, including easing seasonal allergy symptoms.

While your Healthcare Provider may not be writing you a prescription for salmon any time soon, this recommendation is certainly worth a try, considering all of salmon’s other health benefits. Try wild caught Alaskan caught salmon for a lower risk of contamination of organic pollutants and pesticides.

Not keen on seafood, or have a food allergy to it? Some good vegan sources of Omega-3’s are walnuts, flax seeds, hemp hearts, chia seeds, spirulina (fresh water algae) and sea vegetables like wakame.

Collard Greens

Collard greens, and other dark leafy greens like kale contain phytochemicals – specifically carotenoids. This component is well known for easing allergic reactions.

To help your body absorb their nutrients more readily, eat collard greens along with a healthy fat. Sautéing them in extra-virgin olive oil or virgin coconut oil is a great, and tasty – way to go.

Be aware that many greens are on the “dirty” list too, so go organic (and local), when possible.

Fermented Foods & Probiotics

I know, you probably didn’t expect this one to be on the list, but according to research, eating probiotic-rich foods such as naturally fermented (not pickled) foods like sauerkraut and kimchi, as well as supplementing with good quality human-strain probiotics can significantly ease allergy symptoms.